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I listen to pretty much every episode of The Joe Rogan Experience podcast, and he used to talk about his “hulk loads” kale shakes all. the. time. But he hasn’t mentioned them in a while. That is, not until yesterday.

On his Instagram account yesterday, Joe posted a new, updated, improved, and revised version of his famous hulk loads kale shake recipe. This one is a little bit different from the last one, so if you’re wondering what’s in this new concoction, keep reading, or check out the original post from his Instagram.

Here’s what you’ll need:

a large salad-sized clump of kale

three stalks of celery

one cucumber

one chunk of ginger the size of a car key fob

four cloves of garlic

one apple

What’s different between this hulk loads smoothie recipe and his older one is that this one seems to use much more kale (a “salad-sized” amount compared to four leaves from the old recipe), less ginger (down from the size of a pager to the size of a car key fob), three stalks of celery down from four, and the pineapple has been swapped out in favor of an apple.

If you’re looking for the same blender that Joe uses to blend all this up, it’s the Blendtec Designer 625 (which, as of the time of this blog posting, is on sale at $50 off its regular price on the Onnit website). You need a serious blender like the Blendtec to ensure all the ingredients are liquified into a smooth shake, including the hard chunk of ginger that you’ll be tossing in there, not to mention the entire apple including its core.

Enjoy!

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You know fear mongering is getting out of control when there are people out there who are saying that even something like kale can be dangerous. A lot of these people–specifically those who take what Dave Asprey says as gospel–suggest steaming or boiling kale before adding it to your smoothie or else you risk giving yourself kidney stones or thyroid issues.

Dr. Rhonda Patrick was on Joe Rogan’s The Joe Rogan Experience podcast for a second time a month or two ago and Joe brought up the topic. Dr. Patrick was familiar with these claims and broke things down for Joe.

Without getting too technical, Dr. Patrick cited a study that was performed with mice. These mice were fed kale that was cooked or raw. Some mice were given raw kale, others boiled kale, others steamed kale, and some were fed crisped kale. The study found that cooking the kale didn’t affect vitamin and mineral absorption compared to eating raw kale. The mice also didn’t seem to develop kidney stones based on the type of kale that they ate.

It was Dr. Patrick’s opinion that unless you’re eating massive quantities of kale and you’re only juicing rather than eating food, you’re likely fine. She also noted that the thyroid issues are likely only relevant to those who are already deficient in iodine, and that taking an iodine supplement is a good way to balance things out.

So, if you’re like myself, Joe, and thousands of other people who toss a handful of raw kale into your smoothies each day, you’re probably fine, and don’t have to worry about developing kidney stones or thyroid problems.

So keep juicing and don’t worry about eating raw kale. Unless of course you really want to spend all that time boiling, draining, washing, and freezing kale for no reason at all. I know that I don’t.

At its core, the key to losing weight is to burn off more calories than you consume. This is virtually impossible to do while still staying healthy, so it’s important to choose what you eat more wisely. What you should do is make better choices, opting for foods that make you feel full longer rather than foods that give you a quick fix, leaving you hungry again shortly after.

What you should look for are foods that contain water, foods that are high in fiber, and foods that contain the good kinds of fat. In terms of foods that contain a lot of water, reach for citrus fruits and green vegetables. Fruits that are high in vitamin C, like a grapefruit for instance, will help your body process fat more quickly and help you feel satisfied longer. A grapefruit is a great way to start the day and will help carry you through to your mid-morning snack.

The great thing about green vegetables is that they’re high in fiber, contain a lot of water, and very few calories. Your body will actually burn off most of the calories in kale, spinach, or broccoli simply by digesting the vegetables. They also contain vitamins, minerals, and fiber, and will help you stay full without adding too many additional calories to your daily intake. Add some to your lunch and dinner while cutting down your portion sizes of other foods.

For snacks, skip over candy and chips no matter how hard it may be. Instead, look for popcorn and nuts. When prepared naturally, popcorn is a great snack because it’s tasty, low in calories and high in fiber. But try to avoid making it unhealthy by adding butter, cheese, or salt as a topping. Nuts like almonds and walnuts are a great snack food as well in their natural form, providing healthy fat, protein, vitamins, and minerals.

Here are a few ideas to help you better plan your meals to help cut calories, reduce fat, and stay full longer:

Breakfast:

cottage cheese (mix with fruit or oatmeal)

eggs

grapefruit

oatmeal (natural, unsweetened preferrably)

whole grain toast

Lunch and Dinner:

grilled chicken

grilled or steamed fish (salmon, tuna)

soups (avoid creams, look for chicken or vegetable broth-based with lots of vegetables, low in sodium)

Yesterday Joe Rogan tweeted about a modified version of his Hulk Loads kale shake recipe. It’s quite similar with the exception of one important ingredient which gives the shake its dark red/brown color: beets! Check out his tweet below where he lists all the fruits and vegetables that go into his Angry Hulk Loads shake.

Anyone who listens to Joe Rogan’s podcast The Joe Rogan Experience knows that he starts each day with a kale shake. From time to time he mentions what ingredients these shakes include, such as ginger, pineapple, celery, and garlic. But unless you follow him on Twitter, you may not know exactly how he makes it. For you folks I present to you the recipe for Hulk Loads:

four large kale leaves

four stalkes of celery

one cucumber

one pager-sized hunk of ginger

four cloves of garlic

four slices of pineapple

The Meaning of Hulk Loads
Why you ask does Joe Rogan refer to his kale shakes as Hulk Loads? In his words, if you make the kale shake right, it will come out looking like one of the Hulk’s loads: green, thick, and frothy.

I can’t say that I’ve ever made a kale shake following his recipe, but I’ll take his word for it that it doesn’t taste that good. I tend to stick with more fruit to drown out the bitterness of the kale, but maybe I’ll work my way up to producing my own Hulk Loads once I purchase a more powerful blender.

Check out a video of Joe blending up some Hulk Loads in his Vitamix blender below: